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Saturday, July 31, 2010

Saturday 100731


5 minutes (max effort) of the following exercises: Ab Mat Situps, Farmer Walk, Knees-To-Elbows, Waiter Walk, OH Squat, & Hand Stand Pushups **Followed by Squat Therapy**

Four Teams of 3 - recording the max reps per round by any team member

Tyler, Hannah, Travis (351)


LJ, Nora, Limone (245)

Tim, Charles, Nekkeya (343)

Aja, Nickole, Henry (234)

Excellent effort! See you Tuesday, thanks for the photos  Nekkeya they look great, and we welcome ROTC cadets whenever they'd like to return! Props to Nickole who in 2 months has gone from 0 situps "I can't do a situp" to 100 situps in 5 minutes (no assistance)... just amazing effort Nickole!

Back Row (L-R): Nora*, Charles, Limone*, Henry, Tim*, Tyler, Travis*, LJ
Front Row (L-R): Aja, Nickole, Nekkeya, & Hannah
*First time to CF Yongsan

Thursday, July 29, 2010

7 minutes of FUN!! 100729

Complete as many rounds as possible in seven minutes of:
315 pound Deadlift, 7 reps  -- Weight ranged from 45#-85# (**Note to self, practice more deadlifts. This was the first time many of our CF members deadlifted in a WOD, so we scaled for safety.)
20 meter Sprint
14 One legged squats   -- One legged squats were attempted, and very shortly after  were changed to air squats
21 Double-unders -- 21 Singles *those with double unders had to do at least 5 before switching to singles
20 meter Sprint

Henry 2+ rounds
Kristy 2
Nickole 2 + 7 squats
Angie 2+ 4 squats
Willie 2+ 6 squats

Daniet 2+ 10 squats

Tyler 2+ 7 Deadlifts and 1/2 the sprint

Rick 2+ 7 Deadlifts and 1/2 the sprint

Hannah attempt #1:  2 + then she started doing crunches on a ball so  I made her go again!
Hannah attempt #2:  3 + 4 deadlifts (down in weight for the deadlift)

CW 3- I attempted this earlier this week by myself, as Rx - made it thru 1 round so I knew we had to scale from the start.  I wanted everyone to attempt the as Rx movements, and get a good sweat on - both were accomplished!

Great Effort Everyone - see you Saturday @ Collier ~ CW

Friendly Reminder

We are at Collier this evening - see everyone at 1730 ~ CW

Steven F. has been working out!

Mon- Farewell to Gabriel- 23:50
Tue- 1 mile warm-up run
for time:
10 burpees, 20 walking lunges, 60 meter sprint, 10 sit-ups, 80 meter sprint.
9 burpees, 18 lunges, sprint, 9 sit-ups, sprint
Ladder down to one
15:40
Wed:50 dbl unders, 10 ring knees to elbows, 5 box jump
40-10-5
30-10-5
20-10-5
10-10-5 For Time: 9:30

Last night I broke out the rings and worked muscle ups. Goal was to do two MUs without touching the ground in between. I did two, then attempted three, and then attempted 4- Success on all attempts.

The swim WOD looked like fun. Glad to see the numbers increasing.

Have a great weekend- Steven

Tuesday, July 27, 2010

Pool Workout 100727

So we took to the pool - again not a strength, but certainly better than last time! 

 
Back row: Jennifer, Steven, Alexander
Middle: Nicole, Henry, Tyler, Rick
Front: Hannah, Caroline, & Al
 
First task: tread water for 5 minutes.  
 
Second task: one lap as a team (4 members), with one individual underwater at all times. 
 
Third task: one lap freestyle. Fourth task: One length using only your arms. 
 
Fifth task: One length using only your legs. 
 
Sixth task: Side stroke one length using one arm/alternate back.  
 
After we got the swimming out of the way - we started diving for burpees! 
 

It was fun, and I think most everyone enjoyed themselves! Great job as always CF Yongsan ~ CW
 
Proud of Hannah - hope your finger is doing well!

Sunday, July 25, 2010

Saturday 100724

Fundamentals, fundamentals, fundamentals - those who showed up had a chance to experience some squat therapy! We covered 3 lifts today: front squat, back squat, and OH squat.  Interesting how a "solid squat" turned into something that wasn't so solid once we added weight.

Great Job - Charles, Hannah, LJ, Tyler, and Nicole.  A huge thank you to Steven my other coaching partner for this exercise.  Kudos to those of you who stayed to tackle Amanda after the fundamentals class.


"Amanda" with a 20 minute limit
Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch

Friday, July 23, 2010

Reminder *Tuesday*

Remember we will be at the pool on Tuesday - don't forget your suits!

See you Saturday a.m. - 0900 can't wait, should be a whole bunch of CF fun!!

Thursday, July 22, 2010

Thursday 100722 - 400 m Run

For 20 minutes:
Run 400 meters
Rest precisely the time of the previous run (sweet!)

Charles (visiting) - 6
Al -6
Ed - 6
Jennifer - 4
Nicole - 6
Kristy - 6
Rick - 6
Jessie - 6
Caroline 7
LJ - 7
Eric - 7
Henry - 4
Hannah - 8
Tyler - 7

I did the same workout that morning with a twist - ran 200's resting same amount of time for 20 minutes. 47/42/51/52/47/55/57/51/57/51/54/55/59/52/55 (7.5)

Tuesday, July 20, 2010

Tuesday 100720

Not sure what everyone did, but I think it may have had some pushups, running, maybe a burpee or two - but according to Nicole & LJ it was a killer. Again great job on working out while I was gone - see you Thursday!

Saturday, July 17, 2010

Saturday 100717

Repeat of Farewell Gabriel - Great job everyone, can't believe you mustered thru this bear of a workout without an official leader. I'm very proud to work with all of you! Thanks Charles for sending me the info... just incredible - gotta love some CF!

Workout: 800meter run, 100 pull-ups, 100 push-up, 100 squats, 100 burpees, in teams of 2

Charles/Carolyn - 25:29
Nicole*/Tyler - 25:24
Eric/Kristy - 29:38
Jessie/LJ - 30:30
Ed/Albert/Andrew 30:26 (did 150 of everything)

Here's what Mike & I were up to - at the CF games...
http://www.facebook.com/album.php?aid=2048525&id=1096548870&l=8ff7597632
http://www.facebook.com/album.php?aid=2048522&id=1096548870&l=81983b593b
 

Thursday, July 15, 2010

Saturday

If you have an inkling for some CF this weekend - Steven B. will be coaching... have fun and I'll be thinking about y'all at the games!! See you next Thursday ~ CW

Run - Burpee -Run

400m Run/25 Burpee-pullups x 4 rounds for time
Charles 29:21
Steven B. 23:28
Nicholas 24:21
Tyler 23:08 *Switched to Burpees after 2nd round
Eric 21:25

400m Run /10 Burpees x 4 rounds for time
Nicole 14:34
Kristi 14:51
Nekkeya 16:00

400m Run/25 Squats x 4 rounds for time
Hannah 11:56 **Continued to "chase" people down to help motivate them - ran 2.5 miles tonight great job! Still recovering from surgery!!

Thanks for not griping - great job see you after the games! Remember Steven B. will be coaching on Saturday & Tuesday!

Tuesday, July 13, 2010

Fight Gone Bad

Everyone did a great job tonight  - we paired up and tackled this ugly WOD!  I mean really how hard could 15 minutes be?



SDHP PP Box Jump Row Wall Ball Total
Charles Rd 1 15 10 33 20 18 96
Charles Rd 2 11 10 23 18 12 74
Charles Rd 3 10 12 16 14 8 60
Charles Total 230
SDHP PP Box Jump Row Wall Ball Total
Daniel Rd 1 17 15 55 10 20 117
Daniel Rd 2 11 10 30 13 15 79
Daniel Rd 3 10 10 22 8 17 67
Danile Total 263
SDHP PP Box Jump Row Wall Ball Total
Steve Rd 1 34 40 19 13 30 136
Steve Rd 2 24 25 18 10 16 93
Steve Rd 3 25 23 16 11 17 92
Steve Total 321
SDHP PP Box Jump Row Wall Ball Total
Nick Rd 1 35 40 32 12 25 144
Nick Rd 2 30 30 15 12 18 105
Nick Rd 3 24 25 10 10 19 88
Nick Total 337
SDHP PP Box Jump Row Wall Ball Total
LJ Rd 1 15 23 24 20 18 100
LJ Rd 2 8 10 15 14 10 57
LJ Rd 3 15 12 17 4 10 58
LJ Total 215
SDHP PP Box Jump Row Wall Ball Total
Tyler Rd 1 18 36 30 20 20 124
Tyler Rd 2 16 25 25 18 16 100
Tyler Rd 3 17 20 6 18 17 78
Tyler Total 302
SDHP PP Box Jump Row Wall Ball Total
Eric Rd 1 22 22 22 20 26 112
Eric Rd 2 6 15 16 16 28 81
Eric Rd 3 10 12 15 15 28 80
Eric Total 273
SDHP PP Box Jump Row Wall Ball Total
Rick Rd 1 12 17 14 8 27 78
Rick Rd 2 11 10 11 5 20 57
Rick Rd 3 11 11 12 4 14 52
Rick Total 187
SDHP PP Box Jump Row Wall Ball Total
Hannah Rd 1 16 50 27 27 30 150
Hannah Rd 2 24 19 20 19 35 117
Hannah Rd 3 24 20 20 10 20 94
Hannah Total 361

Thanks Hannah for all the great photos!

Nobody threw-up so it couldn't be that bad! See you on Thursday... and Saturday is back on Steven B. has agreed to run you through a WOD. ~ CW

Saturday, July 10, 2010

Luce

Hero WOD - Luce: 1000m run, 10 muscle ups, 100 squats x 3 for time

Sorry I forgot the camera - but at least I brought some tape!

Steven B. 46:09 *20# weight vest
Steven F. 51:50 *all muscle ups on the first attempt
Tyler 37:42 *10 pullups/10 dips for muscle ups
Ryan 37:39 *20# weight vest/10 pullups/10 dips for muscle ups
LJ 34:32 *1000m run, 5 pullups/5 dips/50 squats FIRST DAY OF CF!!
Hannah 32:50 *1000m run/25 situps/100 squats *still on the injured list

My favorite messages thus far via FB:

Gabriel say what 30 straight pullups!

Steven F. Lilly- you are "The Crossfit Devil" 1000m run, 10 muscle-ups, 100 body weight squats- 3 rounds. Can't wait until your husband gets back so we can start doing some easier workouts.

 Next time we'll have to work harder! ~ CW

Tuesday, July 06, 2010

Thursday - 30K Bike

Sorry - do to my motorcycle safety course we will not be meeting on Thursday... rather grab your bike (borrow, beg, or obtain one) and hit the road for a 30K! Post your times to comments - good luck!

~CW

15 minutes of Suck!

Complete as many rounds in 15 minutes as you can of:
50 pound dumbbell Push jerk, 5 reps
7 Box jumps, 30 inch box

Hannah with a one armed push jerk! (She looked like a cheerleader!)
 Charles always surprises himself with how much more he can do!
Nekkeya looking fierce...
Charles & Tyler working hard!


One shot of Henry - sportin' some new shorts!

Tyler (30#) - 18
Charles (25#) - 12
Nekkeya (15#) - 17
Hannah (10#) - 25
Henry (20#) - 12
 
Great Job Everyone - Remember Thursday is a 30K bike on your own....